3. ONE-ARM DUMBBELL ROW
Although this exercise can still be found on the training menus of some guys, few of them perform it correctly. When performed right, this exercise provides a fantastic back workout. The bottom portion of the movement stretches your muscle, and it strongly contracts the lats at the top of the movement.
However, this exercise should not be performed with the heaviest set of weights, because it loses its effectiveness.
4. CROSS BENCH PULLOVER
One of the most popular exercises of the old school. Lie down crosswise on a bench, supporting your upper back just below the shoulders. Place your feet on the ground creating a right angle with your knees.
Start pulling a dumbbell from the floor over your head, taking it in a wide arch. This exercise is fantastic for stretching your ribcage, and target the pecs, lats, and triceps.